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Making Room for Quiet
For anyone whose days are full of noise, screens and chatter. Each day is one small way to find a pocket of quiet, from a silent first sip of coffee to a walk without headphones, so your mind gets a little room to settle.
Mindfulness · Mindfulness · Stress · Self-Care · one to-do a day · you choose how many days
The first seven days
- Day 1Take the first sip of your morning coffee or tea in silence, with no phone, radio or talk, and taste it fully.
- Day 2Turn off the background TV for one hour this evening and notice what the room sounds like without it.
- Day 3Stand still for one minute wherever you are and name the loudest sound you can hear, then the quietest.
- Day 4Walk through your home and find the quietest room or corner, then sit there for three minutes.
- Day 5Shower without music or a podcast today and listen only to the water.
- Day 6Leave the radio and podcasts off for the first five minutes of your drive or ride, and listen to what fills the space.
- Day 7Lower the volume on your phone's ringer and media by two notches and leave it there for the rest of the day.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Switch the TV off when no one is actually watching it, and leave it off until someone wants a show.
- Day 60Wear noise-canceling headphones with nothing playing for ten minutes while you sit and read, and enjoy the softened room.
- Day 120Tuck yourself into the quietest end of the bus or train on your next ride.
- Day 240Wear earplugs on a noisy flight, train or bus ride, at whatever level of muffling feels comfortable.
- Day 365Rest in whatever quiet tonight brings, even if it is only a little, and let that be enough.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.